McCann Fitness & Nutrition

First Responders, Functional Fitness, Law Enforcement, Endurance, General Fitness, Strength & Conditioning, Tactical
Coach
Kara McCann


This is the 31 day New Year Resolution Challenge for First Responders.Starting December 1st and ending December 31st, 2024. 

This no equipment program is designed to get you strong, agile, and resilient, catering to the unique challenges faced by first responders. 

Tips for Success:

 Community - Once you have joined the challenge be sure to take full advantage of the Facebook community page. As well as the weekly coaching call.
 Hydration & Nutrition - Ensure proper fueling before and after workouts.
 Modifications - Adjust exercise intensity to maintain form and prevent injury.
 Mindfulness & Stress Reduction -  Include brief meditation sessions or breathing exercises to cope with job-related stress

Remember to consult with a healthcare provider before starting any new exercise program, especially if you have existing health conditions.

Features
7 sessions per week
Must use App app to view and log training
Program Training
$15
Get New Years Resolution Challenge
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Convenience
This is a no equipment program that first responders can do, anywhere. With no need for a gym this challenge is ideal for the unpredictable and often hectic schedules that first responders face.
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Progress
The program gradually increases in intensity. This allows first responders to build strength, endurance and stamina.
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Saves Time & Money
There's no need to buy special equipment, a gym membership or carve out an absorbent amount of time. We are always on the go and this challenge will provide you and effective way to stay or get fit.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Upper Body Strength & Power

A

Warm Up

1 x 5:00

B

Plyo Push-Up

4 x 10

C

Bench Dips

4 x 15

D

Pull-Up

4 x 10

E

Diamond Push-Up

3 x 15

F

Pike Pushup, Video

3 x 8

G

cool down

1 x 5:00

Monday
Lower Body Endurance & Agility

A

Warm Up

1 x 5:00

B

Squat Jump

8 x 20

C

Lateral Lunge

3 x 15

D

High Knees In Place

5 x 30

E

Plyo Skips

3 x 10

F

Tuck Jump

4 x 10

G

cool down

1 x 5:00

Tuesday
Core & Stability

A

Warm Up

1 x 5:00

B

High/Low Plank

3 x 1:00

C

Hollow Hold

3 x 0:45

D

V-Ups

3 x 15

E

Russian Twist

3 x 20

F

Side Plank Crunch

3 x 15

Wednesday
Full Body HIIT

A

Warm Up

1 x 5:00

B1

Burpee

1 x 5:00

B2

Mountain Climbers

3 x 1:00

B3

Pistol Squat

3 x 10

B4

Decline Mountain Climbers

5 x 0:30

B5

Speed Skaters

3 x 1:00

C

cool down

1 x 5:00

Thursday
Active Rest

A

B & F Recovery Yoga

Friday
Lower Body Strength & Conditioning 

A

Warm Up

1 x 5:00

B

Single Leg RDL

4 x 12

C

Walking Lunges

3 x 20

D

Step-Ups

1 x 10:00

E

Broad Jump

3 x 12

F

Calf Raise

3 x 20

G

cool down

1 x 5:00

Saturday
Upper Body Endurance & Conditioning

A

Warm Up

1 x 5:00

B

Dive Bomber Push Up

4 x 10

C

Spiderman Push-up

3 x 12

D

Up Down's

3 x 12

E

Back Widow

3 x 15

F

Bear Crawl

1 x 5:00

G

cool down

1 x 5:00

Coach
More from McCann Fitness & Nutrition
coach-avatar Kara McCann

With two decades of experience in the fitness industry and with a career as a firefighter/paramedic, I know what it takes to be at the top of your game - physically, mentally and emotionally. My training programs are not for the faint of heart.

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